7 strategies to quit smoking

Several guidelines to leave the addiction behind and start leading a healthier life.

Tobacco is a plant from which its leaves are extracted to form cigarettes. Each cigarette contains many chemicals that are harmful to our health, capable of producing physical and psychological dependence. That is why, it is convenient to know which are the effective strategies to quit smoking..

How does this addiction work?

The physical dependence is under the responsibility of nicotine, which generates a sensation of pleasure, satisfaction and relaxation. This is because it produces the release of a chemical substance called dopamine, which generates the pleasurable sensation. A pleasant sensation that the body asks to repeat over and over again.

Psychological dependence is produced when the cigarette starts to be a tool, a resource to face different daily situations. For example, when one is anxious, nervous, alone, or even in company; in the latter case, the cigarette is functioning as a socializing tool.

Many smokers, even though they have information about the possible consequences of consumption, continue to smoke tobacco, so it would be interesting to change their strategy.

It is known that smoking is one of the main causes of preventable death in the world.. It is also known to cause cardiovascular diseases, lung diseases and cancers in different parts of the body. Among the relevant data reported by the Ministry of Health of the Argentine Republic, we can highlight that, 20 minutes after quitting smoking, Blood Pressure and heart rate decrease to normal values; after 48 hours, the senses of taste and smell are recovered; after a month, the difficulties to perform physical activity are reduced; after a year, the risk of suffering heart attacks is reduced by half, and after 4 years, the risk is equal to that of non-smokers.

However, yet people continue to smoke.. We must, beyond informing about the negative consequences of smoking, promote the benefits of quitting smoking to prevent or reduce smoking. So, what are you waiting for to quit smoking?

How to quit smoking?

Here are some strategies to start the valuable path of quitting tobacco dependence.

1. Recognize the difficulties that smoking tobacco creates for you.

You can write them down on paper to organize them in your mind and become truly aware of the limitations that smoking causes you.

2. Record the moments when you feel like smoking.

Knowing the moments of greatest vulnerability What times do you feel the urge to smoke, when you feel what way, when you go where, when you talk to whom?

3. Keep away the elements that make you remember the habit of smoking

Remove cigarettes, ashtrays, lighters from your home, car, workplace. Keep them out of sight. The easier the access, the more tempting it will be.

4. Tell those closest to you that you are trying to quit smoking.

This way you will get them to understand if you are nervous, irritable, anxious. You will also find someone to talk to when the urge to smoke seems out of control.

5. Implement new ways of coping with unpleasant situations and feelings.

These new ways should be healthy ways to cope with stress, anxiety, nervousness, irritability, etc. They should be activities that you enjoy and generate well-beingWalking, jogging or any other sport, reading something entertaining, calling a friend, writing.

6. Don't try to quit from one day to the next.

Plan a gradual withdrawal from tobacco. Try to gradually reduce the number of cigarettes you smoke per day.. The reduction goals can go from week to week or every day.

7. Seek professional care

It is advisable that you complement these strategies to take the path that leads you away from smoking with the help of professionals who can help you kick the habit.. Doctors and psychologists can make your decision more pleasant, with more support and specialized assistance.

Conclusion

Quitting smoking doesn't have to be an unbearable sacrifice. If you think about all the good things you can get from quitting smoking, it can be an enjoyable journey in search of new ways of living, it can become an enjoyable journey in search of new ways of living..

The earlier you quit smoking, the better your chances of avoiding disease and recovering what has been deteriorating with consumption. However, it is never too late.